How to Stretch Your Dollar at the Grocery Store!

Stretch Your Dollar with These Helpful Tips!

When shopping for groceries, it’s about having a game plan and making smart decisions about what to put in your cart.

Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices.

Read the sales flyer. Sales flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website.

Use coupons – but only for items that you know you’ll use. If you don’t need an item right away, save the coupon and see if it goes on sale. For more on couponing, check out Save More at the Grocery Store.

Look up and down for savings. Stores often stock the priciest items at eye level. You can save big by looking at the upper and lower shelves too.

Check for store brands. Most stores offer their own brand of products that often cost less than name brands.

Grab from the back. Stores typically stock shelves from back to front, placing the newest items behind the older ones. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles.

Ask for a rain check. If a sale item has run out, ask the store for a rain check. This allows you to pay the sale price after the item is restocked.

Join your store’s loyalty program. Amazon Prime members can now save at Whole Food Market nationwide. Most stores offer a free loyalty program. Get special offers and discounts that non-members do not. Every dollar and penny saved counts!

Eating on a Budget: The Grocery List

When it comes to eating on a budget, living a balanced life, and making healthy food choices, having a game plan is key. Before making a grocery list, write down the meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need. Here are some basic tips for creating your menu and grocery list:

  • Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.

  • Use a worksheet, such as the Create a Grocery Game Plan Worksheet (provided by to plan your meals and figure out what items you need to buy.
    Create a list of recipes to try. Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys.

  • Be sure to include some family favorites along with the new recipes.

  • Think about your schedule. Choose meals you can prepare easily on your busiest days. Save recipes that take longer for days off.

Grocery List Basics

Use your list of weekly meals to create a list of foods and beverages you will need to buy. Don’t forget to include foods like fruits, vegetables, and milk that might not be part of a recipe but are basics for healthy eating. You can write your list on scratch paper, enter it into a computer or a free mobile app. Keep an ongoing grocery list in your kitchen, computer or a mobile app and add items as you run out.

Good Health: Healthy Eating Practices

Below I’ve highlighted three key building tools for creating successful eating practices. Each tool when practiced as a system for good health allows you to outline goals, set intentions for action steps, and connect you to the food on your plate.

Outlining Large and Small Health Goals: Setting a yearly goal to lose 100 pounds by committing to lose 8-10 pounds a month, smaller goal commitment

Daily Intention Tasks List: This works similar to a to-do- list. However, it centers on how the individual will reach their health goals for the day based on SMART Goals. (See S.M.A.R.T. Goals blog post) For example: Make a protein shake in the morning for two lunches, drink one at noon and 3:00PM.

Eat For Life! Food Meal Plan: A soulful food road map plan that outlines how to eat and live a balanced life- it allows you to connect to eating habits based on what you believe about the food on your plate; centers on “check-in” points to eat throughout the day; meals based on hydration, vegetables and fruit -nutrient protein shakes or smoothies and healthful snacks.

S.M.A.R.T. Goals

Setting S.M.A.R.T goals allows you to clarify ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life. To make sure your goals are clear and reachable, each one should be:

  • Specific (simple, sensible, significant)

  • Measurable (meaningful, motivating)

  • Achievable (agreed, attainable).

  • Relevant (reasonable, realistic and resourced, results-based).

  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)

Not long ago, I found myself frustrated with my weight, fad diets and I lived my life in a constant state of disappointment. “How did I get here again?” I asked myself. Then I discovered something: none of those diets I tried asked or even required me to look from within for the “why” in my eating habits.

When it comes to making healthy eating habits stick, you need a plan. So where do you start? I suggest finding a quiet and calm place to write down your S.M.A.R.T goals. Outline your goals on paper to keep yourself accountable. Define the next steps on your sensible and practical steps that illuminate from your core beliefs!

Chef Kenny's Keys to Good Health

Good Health…

It’s the thing everyone wants, but how do you truly obtain it? Would you like to have more energy, look and feel great? Unleash your power with food and belief with Chef Kenny’s Keys to Good Health.

Join me LIVE on my Facebook page on Tuesday, October 16th and 23rd @ 10am. Tune in for this transformative series on good tips for weight loss and a healthier life! Each session will also include a live Q&A.

You’ll learn:
- How to feed your busy life on the go (everyday smoothies)
- Fun tips for good health and weight loss
- How to use food as a tool to unleash your potential and personal growth

Chef Kenny’s Keys to Good Health Facebook Live Series

- October Tuesday 16th 10:00am EST
- October Tuesday 23rd 10:00am EST

Part 1
Good Health: What Do You Believe?

Part 2
Drink Your Vitamins: Life On The Go!

A Healthier, Happier You: Do You Believe?

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A Healthier, Happier You: Do You Believe?

I believe when nutrient food are at the center of your thoughts and actions, life is better!

- Chef Kenny


What if I told you that struggling with eating healthy, exercising or even taking medications had little to do with your unproductive habits or willpower but everything to do with what you believe? Yes, what you truly believe about yourself is driving your thinking (actions) and those thoughts are blocking you from living a richer life.


Why Do I need a Belief Health Statement?

Ever heard the old saying “If you don’t believe in something you’ll fall for anything” There is a lot of truth in that thought I’ve found. Even more so as it relates to poor eating habits. When a new client comes to me looking for weight loss solutions. The first thing I ask is, what do you believe about food? Most don’t have an answer at first and that’s ok. However, not having a mindful answer about what you believe about food and its connection to your health could very well be the underline issue as to why many struggle with making healthy choices in life.

The first step and I believe the most important tool in the arsenal to address poor eating practices will require you to make a bold statement. Not just any statement but your own Belief Health Statement (BHS: mine is above). This tool works like a personal mission statement used for university and collage admissions, which centers on an individuals wants and accomplishments. Your Belief Health Statement shares those merits of a personal mission statement however it focuses on your health outlook for life that illuminates from your core beliefs.


Crafting Your Belief Health Statement

If you and I were to work privately on tools for successful eating practices. The first thing I would ask. What words best describe how you see yourself? Secondly, when you choose healthier foods items to eat how does make YOU feel? Lastly, what words best describes how you believe life could be if you were living it healthy?

Answering the questions above can serve as great starting point in crafting your own Personal Health Belief Statement. Remember it should be a short statement that embodies what you believe at your core about food, health and how you see life when it’s lived successfully. Write “it” down, post “it”, where you can see “it”, meditate on “it” until you become “it”, start living “it” today!                                    




10 Super Foods for Weight Loss and Beyond

10 Super Foods for Weight Loss and Beyond

Are you looking to revamp your diet and include more foods that are rich in nutrients? Check out this list of awesome superfoods that you can incorporate into your daily routine and kickstart your weight loss journey:

  • Beans

  • Blueberries

  • Broccoli

  • Oats

  • Oranges

  • Pumpkin

  • Salmon

  • Soy Beans

  • Spinach

  • Nuts

Blueberries, an antioxidant superfood

Packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

Q&A: What Is Whey Protein? Weight Loss Benefits and Uses

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Q&A: What Is Whey Protein? Weight Loss Benefits and Uses

My goal with this post is to answer the most frequently asked questions on the use of protein whey and its effects on good health and weight loss.

Background: Studies have shown that whey boosts protein synthesis (a biochemical process that produces amino acids from carbon sources like glucose) which aids in weight loss and helps fend off the munchies. What does that mean for your life?

Smoothies and Whey Protein Benefits: A practical meal option and tool that helps you to fight hunger (creating a thinner you) increased protein absorption, which boosts muscle repair and recovery (a healthier you) and a no-cook, time-saving food option. (A happier you!) Think about it this way: Would you rather cook a whole meal that may take up to 20 or even 30 minutes to prepare? Or, do you whip up a delicious, no-fuss smoothie meal option in 2 minutes that travels where you do?

By adding protein whey to your smoothies and shakes, you have a secret weapon at your disposal that offers your body added nutrition, fights hunger and gives you control over your time and health. More info on protein can be found in the Q & A below.

What Is Whey Protein?

Whey protein is a dietary supplement obtained by purification and filtration of whey, or the watery portion of milk that separates from curds when making cheese. Protein is important because our body uses it for the recovery and compensation of the destroyed muscle tissue after physical activity. It’s vital for life! 

Who should be drinking protein shakes?

  • Any person looking to consume alternative protein options other than meat or fish
  • Endurance athletes
  • People looking to lose weight
  • People looking for quality nourishment right after a workout
  • People who get hungry in between meals

How does it work?

Whey is a source of protein known to improve the nutrient content of the diet and boost the immune system. Protein, which helps your cells grow, replace and repair themselves. Your body makes some protein on its own from the 12 amino acids it can produce. The other nine amino acids must be obtained from dietary protein. Whey protein is one such source.

Can’t I get enough protein from the foods I already eat?

The quick answer is yes. However, for example, take an eight-ounce steak you would find at a restaurant. You're getting in more protein than what the body needs in a typical day. What you’re also getting is a hefty dose of artery-clogging saturated fat as well.
Conversely, protein shakes give you control over nutrients needed in your diet.

How much protein do I need each day?

Almost anyone can get enough protein from foods. However the source of that protein matters. Healthy adults should get about 45 to 56 grams of protein a day. That’s the rough equivalent of two scoops of quality whey protein.

I just read that people should be using plant-based protein powder to aid in weight loss instead of the whey protein. Which works best?

Both plant-based and whey proteins can offer you added amino acids and nutrients. Choosing between the two is literally a matter of taste, allergies and digestive concerns. Those who are lactose sensitive may do better with plant-based proteins.

If I drink smoothies or protein shakes, will it result in weight loss?

When it comes to feeling full, clinical studies consistently show that high-protein diets increase satisfaction and decrease hunger when compared with high-fat or high-carbohydrate diets. Most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.

If you feel fuller you have the power to fight snacking and overeating. Along with consistent exercise (3-4 days per week) and healthy eating weight loss is definitely possible.

The different types of protein

Protein makers use different types of bases for their product. These may include the following:

  • Milk
  • Whey
  • Casein
  • Egg
  • Soy
  • Rice

How do I choose a protein powder that’s right for me?

Not all protein powders are created equal. Read the label for quality and purchase products from quality retailers like GNC and The Vitamin Shop. If your goal is to lose body fat, consume a leaner protein powder that's mainly protein, has fewer carbohydrates, and minimal fat. If body fat loss is your goal, make sure the product is more than 50% protein.

I want to get started with drinking protein shakes for better health and to improve my lifestyle. Where can I get good tasting protein shakes recipes?

Get all your delicious protein shakes recipes right here on and get your copy of my ebook Everyday Smoothie: For Good Health, & Weight Loss - For Life!



Win Free Knives from Ōkami!

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Win Free Knives from Ōkami!

Chef Kenny Presents: Ōkami Knives Giveaway 

You’ll be entered automatically with your purchase of From My Plate To Yours: Lunch Fix. See my Facebook page for giveaway rules and regulations! 

Chef’s Knife 8”- Model Balmung

Entries will be counted from October 16th-November 13th.  

Enter automatically with your purchase of From My Plate To Yours: Lunch Fix. On Oct 18rd we’ll announce the 1st contest winner on my Chef Kenny Minor Facebook page.

Other winner announcements will be made on the following dates: 
  - October 26th, 2018
  - November 2, 2018

Last Drawing November 2, 2018

Participating entrants agree to abide by all contest rules and regulations. See my Facebook page on July 1st for the contest giveaway rules. 

You can find Ōkami Knives and products here. Use coupon code CHEFKENNY2018 and receive 10% discount on all knives (limited time only). 

Chef Kenny Partners with Ōkami Knives

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Chef Kenny Partners with Ōkami Knives

Chef Kenny and Okami Knives, a leading manufacturer of top professional kitchen knives, today announce the availability of an integration partnership between the two brands, to offer customers elegant, high quality and affordable kitchen knives and healthy food solutions for in and out the kitchen living. 

You can find Ōkami Knives and products here.

Use coupon code CHEFKENNY2018 and receive 10% discount on all knives. ( limited time only)